Saturday, July 8, 2023

what are some exercises that can help manage osteoarthritis pain?

 If you have osteoarthritis, exercising can help relieve joint pain and stiffness, strengthen the muscles around the joints, and improve flexibility and endurance

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 Here are some exercises that can help manage osteoarthritis pain:
  1. Aerobic exercises: Walking, biking, swimming, and water aerobics are all good aerobic exercises for people with osteoarthritis
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     Aim for at least 150 minutes of exercise a week, which could be 30 minutes, five times a week. If you can't spare a half-hour, break it up into 10-minute chunks throughout the day
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  2. Strength training: Strength training can help build muscle mass and protect your joints
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     Simple body weight exercises like lunges, planks, and pushups can be helpful for people with osteoarthritis
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  3. Range-of-motion exercises: Range-of-motion exercises can improve your flexibility and reduce stiffness in your joints
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     Examples include shoulder rolls, ankle pumps, and wrist circles.
  4. Mini-squats: Mini-squats can help strengthen your quadriceps muscles, which support your knees
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  5. Clamshells: Clamshells can help strengthen your hip abductor muscles, which support your hips
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  6. Straight leg raises: Straight leg raises can help strengthen your quadriceps muscles and improve your knee stability
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  7. Bridges: Bridges can help strengthen your glutes and hamstrings, which support your hips and knees
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Before starting any exercise program, it's important to talk to your doctor or physical therapist to determine what exercises are safe and appropriate for you. Additionally, it's important to start slowly and gradually increase the intensity and duration of your exercise routine.

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